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Sweet Potato Benefits, Nutrition Value & Side Effects

Sweet potatoes are available in a variety of sizes & colours. They are packed with lots of nutrients & antioxidants. Countless Sweet potato benefits and valuable nutritional values have made this vegetable a darling among millions. Some advantages include better vision & digestion, boosted immunity & memory power. Therefore, they are a perfect “Superfood”!

10 Best Sweet Potato Benefits: You Should Know About It

With all its nutritional components, sweet potato is considered a very healthy food choice. Here we have enlisted sweet potato benefits. 

1. Better Digestion and Gut Health

They have a rich fibre content. It is rich in soluble Fiber and insoluble fibres. Therefore promoting better digestion. Eating them also encourages the growth of Bifidobacterium and Lactobacillus. They can reduce the risk of IBS and diarrhoea.

Benefits of Sweet Potato

Tips – Avoid eating too many sweet potatoes, as too much fibre may cause stomach issues.

Nutritional Value -100 g of sweet potatoes has 3 g of fibre.

2. Sweet Potato Protects Vision

The benefits of sweet potatoes also include protection from eye damage. It is incredibly rich in beta-carotene, an antioxidant that can protect the eyes from free radical damage. It might also reduce the risk of xerophthalmia (blindness caused by a deficiency of vitamin A)

Tips – Sweet potatoes are high in vitamin A. Vitamin A toxicity may lead to liver damage.

Nutritional Value – 100 g of raw sweet potatoes contains 14,187 IU of vitamin A.

Read Also:- Health Benefits of Cacao

3. Improves Insulin Sensitivity

Another sweet potato advantage is that it can help improve insulin sensitivity. It is high in dietary fibre and low glycemic index content and can work together to manage blood sugar in the body.

Tips – Experts recommend ½ of a medium-sized serving of sweet potato is ideal for diabetic people

Nutritional Value

  1. 100 g of sweet potatoes has 3 g of fibre.
  2. The G.I Index of sweet potatoes is 54, which is pretty low.

4. Healthy Blood Pressure Level

It is a rich source of magnesium and potassium. These compounds significantly reduce the risk of hypertension, stroke, and other severe coronary issues. Potassium can help regulate blood pressure. 

Tips – Add cinnamon to your sweet potato for better blood pressure management.

Nutritional Value

  1. 100 g of raw sweet potatoes contains 25 mg of magnesium. 
  2. 100 g of raw sweet potatoes has 337 mg of potassium.

5. Sweet Potato Benefits for Weight Loss

Pectin, the soluble fibre in sweet potatoes, increases satiety and reduces food intake. A good amount of fibre in sweet potatoes can keep you full for longer, which can help you check your weight. The sweet potato’s calorie content is also low; you can easily incorporate it into your diet. 

Benefits of Sweet Potato For Weight Loss

Tips – Eating boiled or baked sweet potatoes are best to avoid gaining weight.

Nutritional Value

  1. 100 g of raw sweet potatoes has 86  calories 
  2. 100 g of sweet potatoes contains 3 g of dietary fibre.

Also Read:- Sweet Potato for Weight Loss

6. Protects Against Inflammation

Along with beta-carotene, sweet potato has a significant amount of vitamins to take care of your overall health. The High antioxidant content in sweet potatoes can have anti-inflammatory properties. It also has a high concentration of choline that can reduce inflammatory responses in the body.

Tips – Why not eat sweet potatoes with spinach to boost your health?

Nutritional Value

  1. 124 g of sweet potatoes has 14.4 g of Choline
  2. 100 g of sweet potatoes contains 9,470 mcg of Beta-carotene

7. Boosts Immunity

The benefits of sweet potatoes include a better immunity system. Your body is exposed to many potential disease-causing pathogens, especially in your gut, reducing your power to resist other diseases. By improving gut health and maintaining a healthy digestive system, sweet potato automatically boosts the immune response in your body. 

Tips – Boiling sweet potatoes is the best way to preserve their nutrients for better immunity.

Nutritional Value

  1. 124 g of sweet potatoes has 0.94 mg of Choline
  2. 100 g of sweet potatoes contains 9,470 mcg of Beta-carotene
  3. The vitamin A content in 100 g of sweet potatoes is 14,187 IU

8. Good For Your Skin

Sweet potato benefits for the skin include protection against photoaging and hyperpigmentation. It is also a good source of vitamins E, C & A, giving your skin a healthy glow.

Sweet Potato Advantages for Skin

9. Can Reduce the Risk of Cancer

Purple sweet potatoes contain antioxidants called Anthocyanins. These antioxidants can have cancer-killing properties and prevent the body from oxidative stress.

Tips – Apply sweet potato & yoghurt face mask for glowing skin!

  Nutritional Value

  1. 100 g of sweet potatoes has 0.94 mg of Vitamin E
  2. 100 g of sweet potatoes contains 2.4 mg of Vitamin C
  3. The vitamin A content in 100 g of sweet potatoes is 14,187 IU

10. Enhances Memory Power

According to various researchers, anthocyanin in sweet poAnthocyanin in sweet potatoes can also enhance your memory powers. Furthermore, the high antioxidative properties can also prevent memory-related diseases like dementia and Alzheimer’s

Tips – Add some garlic & tomatoes to your sweet potatoes for a relishing meal

Nutritional Value – Purple sweet potatoes have an Anthocyanins content of 519 mg / 100 g fresh weight

Also Read:- Benefits of Raisins

11. Sweet Potato Good For Hair Health

They are rich in beta-carotene, promoting hair growth and a healthy scalp. Furthermore, Vitamin E content in this vegetable may reduce the chances of hair fall and alopecia.

Sweet Potato Benefits for Hair

Tips – To mash sweet potato, add some olive oil & apply it to your hair.

Nutritional Value – The Vitamin E content in 100 g of sweet potatoes is 0.94 mg.

Sweet Potato Nutritional Value

Sweet potatoes are an excellent source of vitamins A and C, as a single medium-sized sweet potato can provide you 400% of the vitamin A your health requires each day. Regarding sweet potato nutrition, the essential nutrients include vitamin B, calcium, iron, magnesium, phosphorus, potassium, thiamin, zinc, etc. The vegetable contains carotenoid that provides it with the rich colour it has.

A medium-sized sweet potato generally contains the following:

NutritionSweet Potato Nutritional Value/Fact
Carbohydrates26 grams
Protein2 grams
Fat0.07 grams
Fibre3.9 grams

Uses of Sweet Potatoes

Now that we know the benefits of eating sweet potatoes, let’s see how to include this magical vegetable. Killing sweet potatoes slightly reduces the beta-carotene content but still contains at least 70% of this nutrient. There are various ways to get the nutritional value of sweet potatoes in your regular diet. 

Uses of Sweet Potato
  1. Roasting sweet potatoes is a perfect option as it brings out their naturally sweet and creamy taste. A balsamic vinegar drizzle on top can add roasted sweet potatoes to a salad.
  2. A quick way to prepare a sweet potato is to prick the vegetable with a fork, wrap it in a paper towel, and then microwave it on high heat until it’s soft.
  3. You can have baked sweet potatoes with ground cinnamon and maple syrup diluted in water.
  4. Make pancakes, hash browns, or vacuum-fried wedges with sweet potatoes.
  5. You can also make sweet potato puree as your hearty veggie soup base. 
  6. For some yummy desserts, you can make no-bake cookies or some brownies, pudding, and of course, the favourite among all the classic sweet potato pies.

Sweet Potato Side Effect

Being a versatile vegetable, sweet potato is a favourite among people who follow a vegetarian diet. These health benefits of sweet potatoes can help you combat many health issues and contribute to a healthier lifestyle.

1. May Lead to Stones

Sweet potatoes have a high oxalate content. High oxalate in diet can lead to kidney and gallbladder stones in the body. Therefore, you should eat them in moderation.

Side Effects of Sweet Potato

2. Vitamin A Toxicity

They are a rich source of vitamin A. Eating excessive sweet potatoes in the diet may cause vitamin A toxicity in the body. It may lead to headaches and rashes.

3. Kidney Failure

If you are struggling with liver or kidney issues, you should avoid eating them. Eating them in immoderation may ruin your liver or kidney health.

4. Heart Problems

Since they are rich in potassium, eating them in an unhealthy amount might cause the body’s potassium level to rise. Ultimately resulting in hyperkalemia (potassium toxicity) & heart attack.

5. Stomach Problems

They contain mannitol ( 0.27 per 100g ) which may cause diarrhoea, stomach aches, and bloating. So, if you are struggling with stomach discomfort, it is best to avoid eating them.

6. Blood Sugar Issues

Despite being a low glycemic index food, it may cause blood sugar issues in diabetic people. Therefore, extra caution should be taken while eating them.


Sweet potatoes are veggie which has a lot to contribute to general health. The vegetable is highly nutritious and one of the best sources of carbohydrates. It has a good percentage of water content and carries 0% fat, making it a healthy and nutritious food. When it comes to counting the health benefits of sweet potatoes, the list is never-ending. Sweets potato is good for health reduces inflammation, relieves stress, and boosts immunity. It’s best to consume sweet potatoes at least twice a week to keep certain health risks at par and assist in keeping health in check.


Can I eat sweet potatoes every day?

Sweet potatoes are high in fibre, vitamins, and minerals such as iron, calcium, and Zinc, which are highly beneficial for health. And so, eating sweet potatoes daily has no harmful effects on the body.

Does sweet potato reduce belly fat?

Yes, sweet potatoes may aid in weight loss due to their high-fibre and low-calorie content.

How to eat sweet potatoes?

You can bake, boil, grill, or roast sweet potatoes.

1 Comment
  1. Sweet potatoes are truly great food! As a Registered Dietitian, I haven’t run into anyone who’s experienced side effects from consuming sweet potatoes and, like you, find them suitable for everyday consumption. Thanks for sharing all the benefits of this great food!

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